Pre-exhaust training is useful when you have bodyparts, like chest for instance, that don't respond well to "normal" training. With chest in particular, the triceps or shoulders can often take over the movements.

To get around this, you use pre-exhaust. You basically do an isolation exercise for the bodypart followed immediately by a compound exercise, e.g. flyes then bench press.

The idea here is that the flyes pre-exhaust the pecs but not the triceps and shoulders. Then when you go to the bench press, the chest is the limiting part and the tri's and shoulders help push the chest to work harder and thus catch up.

It can be very effective for bringing up weak bodyparts. You generally do 6 to 8 rep sets of each.

Of course, I don't deal in generals, so instead, I did this...VERY high rep set of flyes (on the ball)...I'm talking 30 to 50 reps, followed immediately by 3 or 4 reps of PARTIAL bench press in the rack with very heavy weight. This hits the fibers from both ends of the spectrum (both slow twitch and fast twitch) and really will light up your pecs in a big way.

For weight, I'm using 45 lb dumbells on the flyes and then going to 365 lbs on the 1/4 lockout bench press in the rack. Don't do the lockouts without the rack - when you're pre-exhausted, your strength levels will be different and it'll be more dangerous to do free.

Bottom position - I like to hold the dumbells at about a 45 degree angle. I find it easier on the shoulders. Be sure to wrap your back the ball to really expand your rib cage and help focus the work on your pecs.

Start of the lockouts. Go from the flyes immediately to the lockouts, so set the ball right near the bench for these.

That's pretty much it! So pick a weight you can do a lot of reps with on the flyes then go right to heavy lockouts on the bench.

This will really help you feel those pecs working!